How to Build Strength and Endurance Simultaneously (Science of HYBRID training)
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Hybrid training combines strength and endurance training within the same program. This video covers research that helps optimize hybrid training. It includes strategies to reduce the negative impact of strength training on endurance, and vice versa.
At the end of the video I discuss a full week training plan that you can use as a blueprint to start your journey into hybrid training.
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Timestamps and references below:
0:00 - Intro
0:38 - Who am I
1:00 - What is hybrid / concurrent training
2:08 - Effects of concurrent training on strength
5:00 - Effects of concurrent training on conditioning
6:35 - Hybrid training volume
7:45 - How to limit interference effect - key study in rugby athletes
11:35 - Interference in CrossFit athletes?
14:40 - Weekly HYBRID training program
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#hybrid #crossfit
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As someone who has been a multi sport athlete. Programing has been the challenge of a lifetime. So thanks for your imput on the subject. I dont understand the hostility in some of the responses. I didn't have access to the books or the coaching back in my youth. From 1975 to 1987, I tried to make this basic structure work. I did endurance runs 5 mornings a week, 4 days lifting in the evenings after cricket and soccer practice plus 2 intervals days upper body days. A soccer game on Friday and Sunday plus cricket games on Saturday and Sunday. With an occasional track meet. My best 4.17 mile. In the early 80's at 172 lbs i did 4.30 mile and 405 squat and deadlift for reps in the same week. But never managed to get best out of my running talent, proberly too much lifting. Now at 65 im still curious about if and how multi-sport athletes are programming workouts.
Thanks for the video gave me some food for thought. JD
That is some real athleticism and an example for us young boys!
This was great information for me as I do crossfit and ironman and long bike races..thank you for taking the time to explain and empower us mortals!
As you do both CrossFit and Ironmans, I would not call you a mortal 😄. Thanks!
very interesting info!!! thank you!!!
This is fantastic! I’m just a beginner hybrid so don’t expect much interference but I’m definitely going to use this framework as I develop my workout plans.
I’ve been hybrid training my whole life.
Great video and really like the example training schedule explained at the end. Thanks!
Thank you so much for your work!
This is not work. This is fun :)
Thank you so much for this. There has been a small amount of discussion on various YT channels regarding this issue for hybrid athletes but this is the first one I've seen that has come up with a reasonable solution to the problem. I'll definitely be incorporating this way of training for my Hyrox races going forward.
Thanks. Yes, separating sessions is a pretty straightforward way to reduce interference. And it’s backed by data :).
Top filmpje! Na 15 jaar powerliften heb ik besloten om me op triatlon te storten. Kracht behouden is moeilijk maar ik neem je tips zeker mee 😊
Thanks. Beetje spiermassa verlies zal wel nodig zijn vrees ik om vooruit te geraken in het zwembad en tijdens het lopen :). Anyways, succes!
Thanks for all those work. I love it.
Thanks for watching. Means a lot to us honestly.
Good one
I am a Nordic skiing coach. This confirms what we have found. Thanks for the video. I have subscribed. The thing I would suggest is to consider absolute VO2 vs. VO2 max (don't divide by bodyweight).
How about the endurance training first, then strength? We see that that works but haven't done any science on the benefit of a gap.
Thanks for the sub!
Yep, depending on the sport, absolute VO2 is a better metric!
That is because the 'science' here is equivocal. Some papers say strength first, others say vice versa. What is more useful to consider is weight-bearing vs non-weight-bearing. It seems that doing cycling or rowing has LESS of an effect on strength training afterwards, than running.
I've been stuck planning a program but this has actually helped me alot. Thank you
Cool! Glad you liked it. Good luck with the programming.
Thanks so much for these information and the training's schedule example! will definitely try to implement it into my workouts🥰
Happy training. 💪
thanks to the link to your study
Welcome!
Great info Gomar!
Keep it up!
Thanks, will do!
I really enjoyed this analysis and thank you for taking the time to put this together. I primarily do Metcon’s five days a week and one day of strength. Recently I have been doing two strength days a week in-between Metcon’s on the other day, so the strength training is separated from the Metcon’s by 24 hours and I can feel my strength increasing. It may have to do with this interference concept, or I am such a novice that I am getting a benefit either way haha (I.e. not near peak so I’m on an upward trajectory either way). Thanks again.
Hard to say without knowing your full training background, but yes, I do like this approach. Depending on your weaknesses, you mights even wanna up the strength training volume and decrease # of metcons. CrossFit is pretty heavily strength biased. Again depends on your weakness.
I always say. Metcons are for fun, strength and gymnastics is where the real gains are made.
Interesting. I heard that some Hyrox people run in the morning and do classes (with strength stuff) after work in the evening. This would approx -12 hours in the rugby study setup. It would make sense: Run in the morning, possibly fasted, with more focus on fat metabolism. Then tax the CNS, empty glycogen muscle storage (and load carbs) before sleep.
Makes sense indeed. Seems like an optimal training plan to me for hybrid athletes.
Nice video!
Thanks!
Great video, thank you! Hopefully you'll keep this subject (hybrid training) in your regular rotation. One of the popular podcasts for this sport is called "The Running Public". One of the hosts, a guy named Brakken Kraker has coined a term "compromised running". It is it's own unique definition in that it's the changing of gears when a person transitions from a max effort run to a max effort strength based activity like the sled push (Hyrox), and then immediately back to into a run. The ability to switch/transition is a skill or perhaps even a physical adaptation in itself where the person best able to toggle back and forth seamlessly (people like Hunter) have a tremendous advantage. Overcoming the "pump" and leaning how to maintain max intensity while unable to breathe in a rhythmic fashion, is a discipline within itself.
How do you explain people like Hunter, a guy who can deadlift 500lbs and run a mile, completing both under 5 minutes. Or run a sub 3 hour marathon at over 200lbs, run a 100 mile ultra, held the Murph WOD World Record at 34 minutes, etc. Is he a freak of nature or can this be explained using the science you spoke of here?
To your first point. Yes, I think much to with the ability to redistribute blood during different activities. Trainable, but defo some genetic factor too.
To your second point. Yes he is a freak of nature, but training and de adaptation to training plays a big factor. I talked about the with John singleton (see one of our previous videos), some people are mediocre at strength or endurance, but exceptionally good at both (hybrid). Why? We simply don’t know.
Thank you so much. I am crossfit athlete and this season I am training for full Ironman competition. Also i love incorporate mountain running. Your video showed me main mistakes i am doing in my training plan. This is super helpful for me and i now i will try to modify my plan. If you will concider such video for Crossfit plus Ironman that would be perfect 😉. Channel subscribed!!!
Much appreciated. Yes excellent idea. How to incorporate CrossFit into full iron man training. That’s next level beast mode :).
Vídeo excelente
Crazie Mille!
thank you, interesting.
a question from my side - is it the same with one training who combines both strength & endurance like kettlebell sport training.
From my personal experience it is correct that your endurance can you up while doing strenght/hybrid training, but your strenght will plateau fairly quickly.
I'm a 2:34 marathoner who runs 7/7 and does crossfit 5/7. Mostly running before and after crossfit.
I build a sub elite endurance doing this but strenght wise I'm not that great ( 90/127/175) kg total) @ 80-85 kg
Will try doing some more runs in the more to see if I can break my plateau's that way.
Yes, increasing the time between CrossFit and running might help you breaking the plateau.
Arnold always said to wait at least 8 hours between training sessions.
Ross Edgily says you have to train them separately, he never specifically said a time but he does at least 2 a days; cardio in the morning and heavy in the evening
Legends were right.
Do you have any videos on studies comparing injury rate and prevalence across different sports including cf ?
And if not any links to these studies ?
Thank you for a very informative and well-informed video! I’m curious to what extent the interference effect is muscle-specific or not. As I understand it, a lot of the physiological adaptations to endurance training take place in the muscles specifically used in the sport / activity that’s being trained. So I’ve assumed so far that doing upper body resistance training close to running wouldn’t create much of an interference effect compared to if someone was doing upper body RT close to rowing, or lower body RT close to running. Is this right though? Or does the interference effect still play out when it’s different muscle groups being engaged?
This is right. Most of the studies discussed in this video assessed interference in the same muscle. For instance leg extensions followed by cycling. There are studies showing muscle specific adaptations to exercise modalities, like glycogen synthesis only in lat muscles in swimmers. So yes, one could infer splitting upper and lower body would decrease interference. Good point!
@@wod-science Cool. Thanks for the reply, it’s much appreciated!
Thanks for the video. What would your weekly programme look like if you could only train once a day? The 24 hour gap between strength and conditioning would reduce interference, but I suspect that without full rest days and continued load would hamper recovery and increase physiological stress (decreased HRV). I'm not a competitive hybrid athlete, but want to build strength and conditioning for general health and longevity, and have a solid base of strength and conditioning for events that require me to switch gears and ramp up specificity for - non-hybrid - competitions (for example, compete in a masters swimming gala or to do a triathlon for fun)
Excellent question. In contrast to popular belief, full rest days don’t limit increases in performance. On the contrary. Data on ‘deload’ has shown that measurable effects on performance (by lower plasma volume, muscle loss and reductions in capillaries fi) only start to happen 5-7 into an inactive (deload) phase. So I’d go ahead and simply alternate strength and conditioning every day.
Most of the crossfit classes goes on with a pattern of 15-20 min of strength work, followed by either mixed modality work or zone 2 workout. This study suggest 6-24hr rest in between strength and endurance training. Since having two sessions a day for most of the people is really hard to achieve, what is your thoughts on programming one strength day followed by endurace day (So basically 24h rest in between sessions) for someone who wants to improve, but don't have enough time. I am asking, because in my mind, using information you gathered here makes perfect sense.
This is an excellent option. When you fell that you are hitting a plateau in CrossFit, separating 80% of your training might help. Something to try out.
Ever heard the cliche' what's old is new again? I listened to the first 5 seconds of this video and had to stop to make my first comment. Number 1, Hybrid training is not a NEW trend! Concurrent strength and endurance training was evaluated and researched over 50 years ago. Pick up a copy of Mel Siff's book: Supertraining. You'll see it's covered in there quite well. Number 2, The suggestion of strength and endurance combined is framed incorrectly when you attempt to say you can't get strong while endurance training, or you can't improve endurance while strength training. Ever heard of priority principal, or specificity? You can get strong, and you can go long if that's the way you train and have the natural ability to adapt to the stimulus. But, don't say something silly like you can achieve maximum strength, or max endurance while training both simultaneously. One or both will diminish compared to focusing on just one aspect. This is why no Hybrid will ever beat an Ironman Pro, nor will a Hybrid ever beat a powerlifting Pro.
You might want to skip though the introduction then because I exactly say this in the video and demonstrate it with research I did myself in CrossFit athletes. Btw. Google trends for hybrid training are increasing, people are looking it up and are interested. Might not be new, but it’s certainly a trend.
And by the way true HYBRID training, where people want to back squat 500lbs and run a 5 min mile is new. 👍
@@wod-science I just listened to the entire video and chapeau. You're the first person I've seen presenting the topic correctly. Admittedly the term "hybrid" is a trigger word for me because it's simply concurrent training repackaged with a bow on top. I would still contend that using rugby players ( 15 sec on and 15 sec recovery) is a bit of a stretch for aerobic conditioning. Will you have aerobic (Vo2) improvements? Sure, but we also know vo2 is not a singular predictor of aerobic performance. Finally, I always tell people, "training doesn't give you ability, it reveals it."
@@EndurancePerformanceOptimized appreciate that! I agree that the term is just a repackaging, but if you think about it - hybrid is a term that lay people do understand better than 'concurrent or interference' training. Certainly non-native English speakers. On the Rugby study, they did actually improve VO2max, so I think it was an appropriate form of aerobic training for them.
@@EndurancePerformanceOptimized
1. Your handle is spelled wrong.
2. You should not have commented before watching the video.
Lol
If you're training as an hybrid athlete but your focus is more on cardio/strength at some point, would you rather put the one to put the focus on in the morning, or do you think it doesn't have much impact?
Doesn’t have too much impact. Latest research on which time is optimal to do exercise is equivocal. So do whatever fits your schedule best.
Thanks for the week example.
I noticed that my friends who play basketball or box will usually do weight training first and then rest for 3-6 hours and then have a short cardio session of 15-30 min. And then my friends that are triathletes or play soccer will do the opposite with field work and lots of running and swimming and cycling in the morning and then have short and specific weight training in the afternoon and then ice baths either at night or when they wake.
I was curious if the sequence of endurance and speed work first and then weight training after or vice versa matters to specific sports.
Great question. In short… no. Sequence plays a minimal role. Definitely not when sessions are separated as you mention.
Your friends seem to have a solid training plan!
@@wod-science thanks again. It's good to know sequence wouldn't matter if enough rest is taken
to me the hybrid/concurrent training construct applies also if you combine strength/endurance training in the microcycle, not just in the same training session or in two separate daily sessions
Hm I always saw it as two types of modalities during the same session. What would be the difference in performance outcome between my thinking and yours?
@@wod-science less interference I guess. But my comment was more about the breadth of the definition. If one combines strength training one day and endurance training the next is still hybrid to me compared to one who does only one or the other 5-6 days a week
Here's a question, or possibly a point that could be studied in the future (somehow)... I've often heard that maintaining strength/fitness is easier than building it in the first place. Do you think there is a possibility that focusing on one modality while keeping the other at maintenance throughout a training block (2-6 months?) then switching, could be beneficial long term? Focus on strength gains one part of the year, then focus on endurance gains during another part? Would it be equally, less, or more effective than true concurrent training?
Absolute awesome question. YES, this is exactly what you have to do to have the most effective training program. Focus on one aspect, hit it with 80% of the training volume, and then do the rest as accessory. Throughout the year, rotate into different focusses.
I talk about this here th-cam.com/video/VFBBs8aDS3A/w-d-xo.htmlfeature=shared and here th-cam.com/video/gduwrDdsd6U/w-d-xo.htmlfeature=shared
@@wod-science awesome!! Gonna watch these today! I have a powerlifting comp later this summer and was hoping to do a marathon next year... I'm gonna be taking notes
In the case of a CrossFit athlete, would a metcon be considered strength or endurance, for the purposes of splitting the session?
(Ie. Would you have the athlete do their 5 round for time mixed modal work before or after the single modality conditioning piece, like cycling intervals, or would that go with the strength session?) or should the metcon be performed prior to conditioning piece and then a 6h rest before strength?
Great question. I talk about this here: th-cam.com/video/VFBBs8aDS3A/w-d-xo.htmlsi=FjdrEQ9uLunl8Kl9
It depends is the nuanced answer. It depends on the metcon.
Long metcons, light weight can be combined with interval sessions on the erg in the same session.
When the metcon is heavy without much cardiovascular input, it can be combined with strength.
In general I suggest separating strength and metcons by 6h as most metcons are highly metabolic anyway. Makes sense?
@@wod-science my strength is already top of the field of elite men in the sport, so I’m not concerned with if I even lose some pounds off a few lifts.
Thanks for the input!
Hey wod science I’m starting agree with that , I notice whenever I do heavy bench press 5x5 my pace and heart rate goes up for my efforts on runs. U think I need stop doing heavy bench and do lighter weights for strength? Upper and lower ? Do u think heavy bench pressing hurts your oxygen for distance running ?
You mean if you do the running right after the bench. If so, yes the bench might redistribute blood which compromises running. I suggest separating the sessions.
Hey wod science I mean lifting heavy 5x5 in general bench press. I noticed last summer when I had a pec strain and had to take 3 weeks off heavy bench , my tempo 8 miler was faster at lower heart rate. And I’ve heard from others heavy bench can slow ur running pace down . I bench heavy 2 times week notice my heart rate higher than before heavy benching
Not nearly enough evidence-based stuff for hybrid training out there! Creating an actual program for this kind of thing has always been a struggle for me. I mostly focus on powerlifting, but also run because I love it. Naturally I'm pretty bad at both, lol.
The biggest thing for me was realizing that I can't hit the typically prescribed volumes that most powerlifters or runners would recommend - but by dropping the volume of both, I can still maintain relatively decent results. That 4th or 5th day in the gym or on the road isn't nearly as important as the first few. Trying to get 4-5 full days of both early on in my training lead to a lot of injuries, and very little gains to show for it...
Yeah, its though to do well-balanced studies on pure hybrid training.
You can't hit the prescibed volumes even when you completely separate the sessions (ie run in the morning, lifting in the eve?)
I've read that it's better to do strength in the morning and endurance in the afternoon. Better fot mTor pathway, Endurance in the morning shuts down mTor ...
To the first part yes, better to separate. Likely has less to do with mtor as thought earlier. More with protein breakdown. Will do a separate video on this.
Sir iam a beginner in the gym
Iam-190 cm tall and weigh 90kg.
All my exercises in the gym include 10 or more than 10 reps like first set for warmup with light weight and 20 reps then decreasing to 15,12 and 10 and my rpe is really close to 10 in the last rep.
I also do 10 mobility and 5 min walk at 7 speed +10 min running at 12 speed before workout and 20 min cooldown after each workout
My from monday to saturday is-leg,chest and shoulders and triceps,core and cardio,legs,back and biceps,legs and then swimming to relax.
I would like to ask if you can suggest some improvement
I want to build a body has all 5 aspects of physical fitness
I really hope you can reply
Hi thanks for sharing. Looks like a solid routine.
Some tips to improve. As the last sets are getting super though, I suggest breaking them up in two sets (of 5 or 4) with a quick 15 sec break. This will lead to the same gains, but less overall effort and pain.
Include some functional fitness like burpees and wall-balls to increase athleticism and agility.
Anyways, you are on the right track, keep it up!
How do agility and plyometric exercise interfere with classic endurance and strength training? Or can it just be seen as a version of endurance and strength?🤔
Both agility and plyometrics are defined by quick powerful contractions. So yes, these would fall into the ‘strength training’ camp. Plyos immediately followed by endurance training is not ideal and - if possible - should be separated.
Why if they did the aerobic training prior to the strength training?
Not much would be different than vice versa. Strength gains will generally be impaired by doing prior endurance training (same session).
Of course being an elite athlete in both an endurance discipline and strength discipline wouldn't physically work, the point of hybrid training is being decent at both, then adjusting how much of either you do based on goals you want to achieve. I love lifting and running, the right now my goal is to run a sub 3 hour marathon, so going to the gym 6 days a week, lifting heavy and doing hypertrophy style training just doesn't make sense right now because I'm running 6 days a week, it only have the energy to go to the gym 2-3 days per week. Also the reason you want to split up sessions is so that one doesn't suffer because of the effort put into the other. If I did a heavy leg day, then immediately went into a 5 mile run, or tried to run a few miles left then run a few more miles, I wouldn't really perform well in either. Sometimes you'll only train once a day, and flip flop between running and lifting based on how you feel or "auto regulation". I've also heard that recent studies have shown that running a reasonable amount can actually help with resistance training.
interesting thoughts🤔 good luck with your marathon goal💪
Good thoughts. Listen to the body always the best way going forward long term.
Nevertheless too many people just do their strength and conditioning in one sessions, that’s why this video might help 👍
Hey Benjamin I’m starting agree with that , I notice whenever I do heavy bench press 5x5 my pace and heart rate goes up for my efforts on runs. U think I need stop doing heavy bench and do lighter weights for strength? Upper and lower ?
We see these hybrid athletes all the time. Nothing new
in one word CROSSFIT
Yes. But people might consider separating strength and conditioning more than what is done currently in CF.
This is called ROWING
?
This isn't new. You're over complicating it. Which is typical w/ you scientist. The answer is common sense. The body operates on one mechanism, which is feast or famine/fight or flight. Servivial. Exercise is an external event the body strives to adapt to. Consequently, train like you fight. Do in training what you do in competition, and systematically progress the demand/load. I suggest you look at the work of Dr. Leonard Schwartz.
So you suggest that a crossfit / hybrid athlete should always train like in competition? Therefore not separating strength and conditioning between sessions?
@@wod-science On intensity days yes.
Hybrid training is stupid. Is just called cardio. You're becoming more athletic
Hm. Cardio combined with strength you mean?
@@wod-science yes, the thing that most people do.
Liebs! 🫶🏻 weiter so
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